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    Boise State Football Strength Program

    Uploaded by

    Kay Fost
    This document outlines the strength and conditioning program for the 2009 Bronco football team. It lists the players divided into two competition teams, the Blue Team and the Grey Team. It provides performance benchmarks for different athletic skills like the 40-yard dash, bench press, and vertical jump. It also lists pre and post-practice stretching exercises. The final sections provide a sample 'Winter Master' strength training template with exercises and sets/reps.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Boise State Football Strength Program

    Uploaded by

    Kay Fost
    3K views22 pages
    This document outlines the strength and conditioning program for the 2009 Bronco football team. It lists the players divided into two competition teams, the Blue Team and the Grey Team. It provides performance benchmarks for different athletic skills like the 40-yard dash, bench press, and vertical jump. It also lists pre and post-practice stretching exercises. The final sections provide a sample 'Winter Master' strength training template with exercises and sets/reps.

    Original Description:

    2009 BSU Football Strength and Conditioning Program.

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    © © All Rights Reserved

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    This document outlines the strength and conditioning program for the 2009 Bronco football team. It lists the players divided into two competition teams, the Blue Team and the Grey Team. It provides performance benchmarks for different athletic skills like the 40-yard dash, bench press, and vertical jump. It also lists pre and post-practice stretching exercises. The final sections provide a sample 'Winter Master' strength training template with exercises and sets/reps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    3K views22 pages

    Boise State Football Strength Program

    Uploaded by

    Kay Fost
    This document outlines the strength and conditioning program for the 2009 Bronco football team. It lists the players divided into two competition teams, the Blue Team and the Grey Team. It provides performance benchmarks for different athletic skills like the 40-yard dash, bench press, and vertical jump. It also lists pre and post-practice stretching exercises. The final sections provide a sample 'Winter Master' strength training template with exercises and sets/reps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 22
    At a glance
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    The document discusses different football training programs and routines, including stretches and exercises focused on building strength and mobility.

    The document mentions the 2009 Bronco Football Strength & Conditioning Program and the 2010 Off-Season Competition Teams.

    Exercises mentioned for strengthening the posterior chain include hip lifts, stability ball bent leg hip lifts, and shoulder bridges with hip abduction.

    BRONCO FOOTBALL

    STRENGTH & CONDITIONING PROGRAM 2009

    BLUE TEAM
    Ames, Michael
    Baker, Chase
    Bofgman, Josh
    Derome, Billy
    Efaw, Kyle
    Elkin, Brad
    Ewing, Qllaylon
    Gallarda, Thomas

    Har|:-ler, D.J.
    Hess, Jake
    Jackson,
    Jungblut, Justin
    Marshall, Kyree
    Mooney, Allen
    Murray, Antwon
    Myers, Brenel
    Shoemaker, Tyler
    Slater, Matt
    Smith, Tommy
    Tamburo, Mike
    Thompson, Brandyn
    Tjong-ATjoe, Ricky
    Wright, Drew
    2010 OFF-SEASON COMPETITION TEAMS
    GREY TEAM

    Gavins, Jerrell Gerke, Spencer

    Acrey, Derrell
    Atkinson, Michael
    Audagnotti, Carlo
    Brown, Jonathan
    Crawford, James
    Davis, John Michael
    Durrant, Bronson
    Hayes, Chuck
    Hiwat, Geraldo
    Hout, By.-on
    Kaiserman, Ma"
    Leno, Charles
    Linehan, Gabe
    Makinde, Eho
    Martin, Doug
    Paradis, Ma
    Percy,
    Potter, Chris
    Roberson, Chris
    Southwick, Joe
    Taylor, Jamar
    vlad, Nick
    Wilson, Matt
    vinterswyk, Ryan
    Yriarte, Cory
    Alexander, Nick
    Broyles, Jake

    Burks, Aaron
    Cushlin, Mike
    Cushing, Dave
    Febis, Cedric
    Harman, Trevor
    Hodge, Jarvis
    Iloka, George
    Johnston, Jake
    Dustin
    Kellogg, Joe
    King, Sean
    Koontz, Darren
    Mcclellin, Shea
    Moore, Kirby
    Moss, Hazen
    Paul, Dan
    Pendergast, Garrett
    Stanaway, Travis
    Tevis, Aaron
    Veneble, Winston
    Waller, Zach
    White, Hunter
    Young, Titus
    Avery, Jeremy
    Brotzman, Kyle
    Burroughs, Mitch
    Byrd, Thomas

    Grimes, Greg
    Hill, Derek
    Johnson, Jeron
    Johnson, Malcolm

    Lawrence, will
    Mackey, Deron
    Minier, Preston
    Moore, Kellen
    Nisby, J.P.
    Paul, Joey
    Pavel, Jimmy
    Pettis, Austin
    Potter, Nate
    Robinson, Jasun
    Root, Jarrell
    Turner, Dane
    Wilson, David
    Winn, Billy
    wright, Faraii

    Koch, Chandler Lambert,

    Good
    Elite Great Good
    Under 4.20 4.20-4.30 4.31-4.45 Over 4.55
    Elite Great Good

    A
    Below A
    A
    Below A
    A
    Below A
    Line
    Elite
    Great

    Skill

    Elite Great

    Under 4.05 4.05-4.15 4.16-4.30 4.31-4.40 Over 4.40

    Under 7.45 7.45-7.60


    Under 6.85 685-6.99

    Over 35 Elite Over 31 Elite Over 28 35-33 Great 31-29 Great 28-26 32.5-30 Good 28.5-27 Good 29.5-28 A 26.5-25 Ave 23.5-22 Under 28 Below A Under 25 Beiow A Under 22

    Skill _..... Over 270 Elite Over 305 Eiite Over 310 Elite 270-255 Great 305-285 Great 310-290 Great 1: A F: An H 254-240 Good 284-265 Good o-270 Good 239225 Average 264-250 Average 269-250 Average Under 225 Below Average Under 250 Below Average Under 250 Below Average
    Ski" B skill Line
    Elite
    Great Good
    Elite Great Good
    Over 520 520-480 479-440
    439~405 Under 405

    Good
    Over 480 480-450 449-420

    A
    Below A
    A
    Below A
    A
    Below A
    Skill Line
    Skill

    Elite Great

    419-390 Under 390


    Over 435 435-405 404-375 374-350 Under 350

    Over 360 360-330 329-300 300-275 Under 275

    Elite Great

    Over 375 375-350 349-325 324-300 Under 300

    Over 330 Eme 330-300 Great 299-275 Good 274-250 Ave Under 250 Below A
    Elite Great Good

    Good

    A
    Below A
    A
    Below A

    Skiil Positions - Defensive Backs, Wide Receivers, Quarterbacks, Running Backs & Kickers Big Skill Positions - Tight Ends, Fulibacks, Linebackers, Defensive Ends & Long
    Snappers Line Positions - Offensive Line Si Defensive Tackles

    Double Leg Hip Lift


    D_AY2

    BOISE STATE FOOTBALL 2010 PRE POST- PRACTICE STRETCHES

    Rapid High Knee/Hamsiring Kick Quick Step Carioka


    Romo Skips/Backward Skip Up & Out 2 Arm Pull to Chest/Walking Quad Backwards Lunge/Lunge Walk
    Toe Touch/srraiqhr LSUKCR
    Single Leg Hip [iff
    D_AY 3
    Rapid High Knee/Hamstring Kick H'
    Speed shuffre
    A-skip/C-skip
    Cross Over Shuffle
    Walking Romo/Diagonal Lunge Waik Walking Toe Grab/Diagonal Straight Leg Kick Double Leg Hip Lift
    Post Practice Stretches ;ion1
    Seated Butterfly Prezel Stretch
    Lunge Stretch W/Sit Back
    Ogtion 3
    Right over Left Hang Seated Right over Left Lying Knee into Chest Standing Quad

    EE SNATCH
    riffs - 6 dffferefrt exercises - 2 x msec each

    WINTER MASTER

    WINTER MASTER
    Sets ln ORANGE must be seen and signed off. Clean up Plal'forn|s.'Benches and Rack all DBS
    EXTRA NEEDS WORK

    EXTRA NEEDS WORK Hin Mobilit Stationary Hurdres Over 8. Back 2 x 15 each way/each Foam Rohers - Hip Rotators/Ffexors - 2 x 30sec each Core
    Plate Rainbows w/25.'bs - 2 x 8 each way Feet Sit Ups 3 x 15
    Shoulder 1-Ann DB Proractions - 2 x 12 each
    Static Back Extension W/ RnR 8( YA 2 x 15 each Posterior Chain
    SL Bench Hip Lift- 2 x 10 each .leg

    WINTER MASTER
    Sets in ORANGE must be seen and signed off. Clean up Platformslenches and Rack ail DB5!!!
    EXTRA NEEDS WORK
    EXTRA NEEDS WORK
    EXTRA NEEDS WORK

    WINTER MASTER
    Sets ln ORANGE musi be seen and signed off Clean up Platformslenches and Rack all DBsll!
    EXTRA NEEDS WORK
    EXTRA NEEDS WORK

    WINTER MASTER
    @IBA NEEDS WORK
    Hin Mobilii Hip Circles - 2 x 10 each way, each leg (20 rota!)
    Posterior Chain Stability Ba!! Bent Leg Hip Lifts 2 x 10 each feg
    EXTRA NEEDS WORK Hig Girdle Strength
    Shoulder Bridge Hip Abduction 2 x 10 each .leg W/band
    EXTRA NEEDS WORK
    Sets in ORANGE musi be seen and signed off. Clean up Platformslenches and Rack all

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